Hypertrophic Cardiomyopathy: Iimpawu, oonobangela, unyango kunye nothintelo Jonga iSampulu yeZilumkiso eziKhawulezayo VUMELA IZAZISO Kwizilumkiso zemihla ngemihlaNgaphandle nje
-
Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala -
- U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
- I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHlala kwakho kunye neeCelebs-eziPhefumlelweyo zeSuti
- I-Horoscope yemihla ngemihla: 13 Epreli 2021
Ungaphoswa
- UMedvedev ukhupha iMont Carlo Masters emva kovavanyo oluqinisekileyo lwe-coronavirus
- UVishnu Vishal noJwala Gutta babopha iqhina ngo-Apreli 22: Jonga iinkcukacha apha
- I-Kabira yokuHamba kweHermes i-75 yokuKhawulezisa ukuThengisa ukuSebenza ngeSikuta soMbane esaziswa eIndiya
- I-Ugadi 2021: UMahesh Babu, uRam Charan, uJr NTR, iDarshan kunye nezinye iinkwenkwezi zaseMzantsi zithumela iminqweno kubalandeli babo
- Ixabiso leGolide liwe ngokungekho xhala kwiiNBFCs, iibhanki kufuneka ziBukele
- Amatyala e-AGR kunye nefandesi yakutshanje yeSpectrum enokuthi ichaphazele icandelo leTelecom
- Isiphumo sokugqibela sama-2021 samapolisa e-Bihar Bihar
- Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli
Zininzi iindlela kunye neendlela ezinceda ukukhuthaza ukunciphisa umzimba. Ukusuka kwimithambo ukuya kwizongezelelo ekutyeni, uluhlu alupheli. Ngelixa uninzi lwethu lunoluvo lokwehla kobunzima ezingqondweni zethu, kubonakala ngathi yinto ekulula ukuyithetha kunokuba yenziwe.
Kodwa akukho mfuneko yokuba uzicinezele ngengcinga yokutya ngokungalunganga okanye ukusebenza ngokungqongqo konke okufuneka ukwenze kukujonga kufutshane ukuba uzokutya ntoni kwaye ungatyi ntoni, ukunyaniseka.
Ukuba unenjongo yokuphalaza iipawundi ezimbalwa, ikhitshi lakho yeyona nto ithatha isigqibo sokulahleka kobunzima bakho. Udidekile? Ufole kwiishelufa zakho zasekhitshini ezinye izinto ezinempilo, ezikunceda kuhambo lwakho lokwehla kobunzima.
Kule nqaku, sidwelise ezinye zezona zinto ziphambili zokulahleka kwesisindo ezifumaneka ekhaya. Funda ngakumbi ukuze ukwazi malunga noluhlu lwezinto zokunciphisa umzimba.
1. Ijinja
Ukuchazwa njengenye yezona zinto zilungileyo zokuphulukana nekhitshi, ijinja yi-thermogenic, oko kuthetha ukuba isinongo xa usisebenzisa sonyusa ubushushu bomzimba wakho, otshisa amanqatha ngokukhawuleza nangokufanelekileyo [1] . Eyaziwayo ngeempawu zayo ezichasayo, i-ginger nayo inceda ukuphula i-mucus, okwenza kube lula kumzimba wakho ukukhupha umoya.
2. Iigalikhi
Iigalikhi sesinye isithako onokongeza kwisidlo sakho ukuba ufuna ukunciphisa umzimba kwaye kuye kwathiwa unezinto ezichasene nokutyeba kakhulu ezinceda ukuthintela ukufumba kwamafutha emzimbeni, oko kuthintela ukutyeba [Mbini] . Ukongeza, uphononongo lubonakalise ukuba ukusetyenziswa galikhi rhoqo kunokunceda ukulwa uxinzelelo kunye nokunciphisa iimpawu zoxinzelelo.
3. Ipelepele emnyama
Ipepile emnyama iphantsi kwiikhalori kwaye ineevithamini ezininzi, iiminerali, ifayibha yokutya kunye namafutha asempilweni, zinto zonke ezi ezinegalelo ekunciphiseni ubunzima bepropathi yale golide imnyama. Izifundo zibonisa ukuba ipepile emnyama ibandakanya i-piperine, eyonyusa imetabolism, ethintela ukwahlulwa kweeseli ezinamafutha kunye nokwandisa ukubakho kokufumaneka kwezakhamzimba-konke oku kuluncedo kuhambo lwakho lokwehla kobunzima [3] .
4. Isiphithiphithi
Isetyenziswa ngokubanzi phantse kuyo yonke into kunye nayo yonke into (amanxeba okulala ngokubandezeleka), i-turmeric iphantsi kweekhalori kwaye inceda ukukhulisa umlinganiso we-metabolic kunye nokunyusa amajoni omzimba. Njengoko i-turmeric iqulethe iikhalori zero, inokusetyenziswa njengesinambisi sokuphucula kuko konke ukutya ngaphandle koloyiko lokufumana ubunzima [4] .
5. Isinamon
Esinye sezona zisenzi ziphilayo zokuphulukana nobunzima ekhitshini ayikho enye ngaphandle kwesinamoni. Ngaphandle kwezinye izinto ezinesondlo, isinamon iyanceda ukunciphisa umzimba ngokukhawuleza. Ukongeza isinamon kwikofu yakho kusasa yeyona ndlela ilula yokunciphisa umzimba [5] .
6. ICayenne Pepper
Ipepile yeCayenne ayinamakhalori. Izifundo zibonise ukuba ukuzitya rhoqo kuya kunceda ukuthintela ukutya kwaye kuncede umzimba wakho utshise iikhalori ezingaphezulu. Ke, ukuba ujonga indlela esempilweni yokulawula ukutya kwakho kwaye unciphise umzimba, yongeza ipepile ye-cayenne kukutya kwakho [6] .
7. Imbewu yemostade
Imbewu yemostade iqulethe i-selenium, iyiminerali eyaziwayo ukuba ikhathalele ukusebenza kakuhle kwe-thyroid, ethi yona incede ekunciphiseni ubunzima [7] . Unokongeza imbewu yemostade kwiitya zakho kwaye unciphise umzimba ngendlela esempilweni.
8. Iflakisi
Ngelixa imbewu yeflakisi inezibonelelo ezininzi, imbewu iyaziwa ikakhulu ngepropathi ukuze inyibilikise amafutha ongezelelweyo emzimbeni, ngaloo ndlela incede ukunciphisa umzimba. Indima yembewu ekulahlekeni kwesisindo ivela kwiipropathi zayo ezizodwa zesondlo kunye nokwakheka kweemolekyuli (ifayibha, ii-acid ezifanelekileyo, i-lignin kunye ne-carbs ephantsi) [8] .
9. Imbewu yeChia
Imbewu ye-Chia igcwele ifayibha, ekugcina ugcwele ixesha elide kwaye kunceda ukuthintela ukutya kakhulu, kwaye njengoko ezi mbewu zithatha ixesha elide ukwetyisa, kwaye zinamathela ixesha elide esiswini sakho emva kokutya [9] . Kwakhona, ezi mbewu zincinci ziqulathe ifayibha enyibilikayo, enciphisa umdla wakho wokutya kunye nokuthintela ukudumba ngokunjalo.
10. Imbewu yeSesame
Imbewu yeSesame ityebile kwifayibha kunye neeproteni, ezikunceda uhlale uhluthi kwaye unciphisa umdla wokutya, nto leyo eluncedo ekunciphiseni ubunzima [10]. Ukongeza koku, iimbewu zesesame zikwabangela ukuveliswa kwee-enzymes ezitshisa umzimba emzimbeni, ezinceda ukunciphisa ubunzima.
11. IMint
Iikhalori ezisezantsi kunye nenani elifanelekileyo lefayibha yokutya kumagqabi e-mint adlala indima enkulu ekulawuleni ukunciphisa umzimba. Izifundo zibonisa ukuba ukusebenzisa amagqabi e-mint kunokukunceda usempilweni ukunciphisa umzimba njengoko imifuno iphantsi kweekhalori, ikhulisa imetabolism, kwaye ikhuthaza ukugaya [Shumi elinanye] .
12. Iimbotyi Zezintso (Rajma)
Isithako esithandwayo esisetyenziswa kwi-cuisine yase-India, i-rajma / iimbotyi zezintso zityebile kwi-protein, i-fiber kunye nezakha mzimba, kunye nokusetyenziswa kwayo kunokukunceda ukunciphisa umzimba, izifundo zikhomba. Nangona kunjalo, qiniseka ukuba uyakuphepha ukongeza ioyile / ityuwa / isala engaphezulu [12] .
13. Iilentile
Iilentile ngumthombo olungileyo weprotein esekwe kwizityalo kunye nefayibha. Ukutya iilensi kunokunceda ekudaleni ukugcwala kwaye kunokunceda ukunciphisa umzimba.
14. Iviniga yeApple Cider
Ukufumana izibonelelo ezahlukeneyo zempilo njengokunciphisa amanqanaba eswekile yegazi, ukulawula amanqanaba e-insulin, ukuphucula imetabolism kunye nokunyanga amabala, iviniga yeapile cider ikwanakho ukunciphisa amafutha emzimbeni [13] . I-Apple cider viniga ine-acetic acid, enokunceda ukunciphisa umzimba njengoko i-asidi ikophula ukutya kakuhle kwaye ithintela igazi lakho ekufunxeni amanqatha amaninzi, oko ke kunceda ukunciphisa umzimba.
15. I-oyile yeOlive
Ioyile yomnquma inomxholo onamanqatha osempilweni okhuthaza imvakalelo yokugcwala. Amafutha asempilweni anceda ukwandisa ukugcwala kwaye ancede ukufunxa iivithamini ezinamafutha, ezinokunceda ukuncipha.
16. Ioyile yeCoconut
Izifundo zibonisa ukuba, ukunciphisa umzimba, ioyile yekhokhonathi eyinyani eyintombi ithathwa njengeyona ilungileyo njengoko ingenawo amafutha agcweleyo, akhokelela ekunyukeni kwinqanaba le-cholesterol kwaye inoxanduva lokufumana ubunzima [14] . Njengokuba ezinye iiasidi ezinamanqatha kwioyile yekhokhonathi zinokunciphisa ukutya kwaye zonyuse ukutshiswa kwamafutha, inokukunceda ukunciphisa umzimba.
17. Umnqathe
Iinqathi ziphantsi kweekhalori kodwa zinezondlo kakhulu, ezenza ukutya okunciphisa umzimba [Shumi elinantlanu] . Ukongeza ijusi yomnqathe kwisidlo sakho semihla ngemihla kunokuba yenye yezona ndlela zisebenzayo zokulahla amanqatha esisu, izifundo ziyatsho.
Ezinye iziqholo zasekhitshini, imifuno, iiveggies kunye nezinto zokuhambisa ezinokunceda ukunciphisa umzimba zezi zilandelayo.
Ezi zinto zokutya zinamaxesha athile, azithandwa kakhulu ekhitshini laseIndiya okanye yimifuno / iziqhamo:
18. iyogathi yamaGrike : Izifundo zibonise ukuba ukutya okunotye ngecalcium efana neyogathi kuvelise iziphumo zokulahleka kwesisindo ngaphezu kokuncedisa ngecalcium yodwa.
19. Imbewu yamathanga : Imbewu yethanga ingumthombo ogqwesileyo weprotein kunye nefayibha ezingoyena ndoqo wokunciphisa umzimba. Oku kwenza ukutya okulula okusempilweni, ukutya okulula.
20. Iichickpeas : Ezi zizityebi kwifayibha kunye neprotheni. Ukongeza ii-chickpeas kwiisaladi zakho kuya kwenza ukutya kwesisu okunamafutha.
21. Imifuno eluhlaza enamagqabi Imifuno eluhlaza efana ne-kale, isipinatshi, ii-collards, ii-swiss chards zikulungele ukutya ekunciphiseni ubunzima njengoko ziphantsi kweekhalori kunye neecarbohydrate kwaye zilayishwe ngefayibha.
22. Imifuno eluhlaza Imifuno yeCruciferous enjenge-broccoli, icauliflower, ikhaphetshu, kunye nehlumelo laseBrussels ziphezulu kwifayibha kwaye zihlala zizalisa ngokumangalisayo kwaye zilungele ukunciphisa umzimba.
23. Iitapile ezibilisiweyo : Iingcali ngezondlo zibonisa ukuba ukutya iitapile ezibilisiwe yenye yeendlela ezilungileyo zokugcwalisa isisu sakho ngaphandle kokukhathazeka malunga nokutyeba.
24. Iavokhado : Ii-avocado ziphantsi kwii-carbs kwaye zinomthombo omkhulu wefayibha, nganye ikhonza iqulethe i-9 gram ye-carbs, ezisi-7 zayo zivela kwifayibha kwaye sisixhobo esisebenzayo sokulahleka kobunzima 'isithako.'
Uninzi lweekhitshi zokuphulukana nobunzima apha ngezantsi:
25. Isiqhamo seediliya Ukutya isiqingatha se-grapefruit malunga nesiqingatha seyure ngaphambi kokutya kwakho kwemihla ngemihla kunokukunceda uzive uhluthi kwaye utye iikhalori ezimbalwa, ke oko kunceda ukunciphisa umzimba.
26.Icottage cheese (iPaneer) Ukutya iimveliso zobisi ezinamafutha, ezinje ngecottage cheese, yenye yeendlela zokufumana iiprotheyini ezingakumbi ngaphandle kokongeza kubunzima obungasempilweni.
27: Ibhotolo yamandongomane : Ngelixa ukusebenzisa kakhulu ibhotolo yamandongomane kungakhokelela ekuzuzeni ubunzima, ibhotolo yamandongomane inamafutha asempilweni, iivithamini kunye neeminerals, kwaye iphantsi kwii-carbohydrate, ezenza ukuba ibe sesona sisithako sokunciphisa ukutyeba.
28. Iviniga yebhalsam : Le viniga iphantsi kubalo lwekhalori xa kuthelekiswa nezinye izinto zokunxiba zesaladi. Ukuzibandakanya koku kutya kuya kukunceda uphephe ezinye izinto zokunxiba ezinekhalori.
29. ICashew : Amandongomane nembewu ziyinxalenye ebalulekileyo yokwehla kobunzima. I-Cashews sisona sixhobo sikhulu sokulahleka kobunzima njengoko zityebile kwi-fiber, protein, kunye nezinye izakha mzimba.
30.Ugubo wegram (iSattu) : Umgubo weSattu okanye weGram sisithako esidumileyo kwizidlo ezahlukeneyo zaseIndiya kwaye sinokukunceda ekunciphiseni umzimba njengoko iphezulu kwiprotein kunye nefayibha kwaye ikwanceda ukunciphisa umzimba ngokunyusa imetabolism kunye nokunciphisa ukuqunjelwa.
Kwinqaku lokugqibela…
Ngamazwi alula, ukuba ufuna ukujolisa entanyeni yakho ye-turkey, kuya kufuneka ujonge indlela otya ngayo. Ke, ukutya kwakho kufuneka kubandakanya ulungelelwaniso lokutya okuxineneyo kwezondlo kwiziphumo ezingcono. Nceda uqaphele ukuba imifuno, iziqholo kunye nezinye izinto zasekhitshini ezikhankanyiweyo zineempawu zokunciphisa umzimba. Ukuzisebenzisa ngokulula akuyi kunceda ukunciphisa umzimba ngokusempilweni. Kubalulekile ukuba ube nokutya okusempilweni, ukulala rhoqo kunye nokuzilolonga imizuzu engama-30 yonke imihla.
